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Aight...
If you didn't notice, last week was heavy on "the press" (sets of 6).
This week we'll be shiftin' the volume to the squat.
You'll also be following the same "flow".
- Day 1: Complexes
- Day 2: Chains
- Day 3: Hybrids
Here's the layout:
// Day 1: Complexes //
Perform all reps for each exercise before moving to the next exercises in the series.
// Day 2: Chains //
Perform one rep of each exercise = 1 complete repetition. Go on to complete the prescribed number of rep.
Example: Day 2
- Clean x 1
- Press x 1
- Squat x 1
You'll notice the squat has 6 reps -- after the last round of squats, knockout one more squat.
// Day 3: Hybrids (Chains + Complexes) //
This is the combination of both chains and complexes (the chain is highlighted in red).
Example: Day 3
- Reverse Lunge x 4 (L/R)
- Clean+Press x 5 (Here's your chain: clean, press, clean, press, 5 times)
- Squat x 6
- Swing x 5
If you need a refresher on the difference between complexes, chains, and hybrids... I cover it here in this module.